the weekend report

Awesome efforts today by all! It's great to see everyone working hard and making improvements. Now you have to recover. I was reading last night about how important sleep is to recovery. And I know that is a challenge for many of you day-in and day-out because of your academic efforts. The only thing I can tell you is that if you make the extra effort of getting as much sleep as possible, even taking daytime naps when you can, you will be rewarded with fantastic performances. I believe that recovery, sleep and nutrition, is the only roadblock for some in taking their athletic performance to new levels. And in that light, tomorrows assignment:

OFF!


See you Sunday at 3:30pm for either:

3 x 300m

400 + 600 + 400 + 200

1 x 1600

friday's OTI

For Friday, Apr 13

NOTE WORKOUT TIMES:
m3kSC @ 1:15pm
w3kSC @ 1:30pm
men @ 2:30pm
women @ 3:15pm

1. mobility- hip crossover, scorpion, leg swings, inverted hamstring
2. dynamic foot drills
3. 2 mile wu + 3 x 60m starts
4. workout

mmd: 2x300 + 2x800 + 2x400 + 2x200, r= 300j / 5' / 400j / 400j
(m800: 1x800 + 1x600)

women: various workouts
1000 + 600 + 400, r= 8-10' OR
1000 + 600 + 1000, r= 3' / 8' OR
1000 + 1000 + 1000, r= 5'

3kSC: 2 miles at tempo pace + 1600SC + 800, r= 4'

men's distance: 10 x 300 @ 3k pace, r= 300j

5. 2 miles cd + yoga stretching

thursday deposit

For Thursday, Apr 12

REMINDER: strength-training at 7:30am in Wardlaw + 3-4 miles light running

all:
1. mobility- iron cross + scorpion
2. foot drills + 2 x 80m bound for distance
3. quality distance run
women= 4-5 miles
mmd= 5-6 miles
men's distance= 8 miles
4. light strides on grass
5. leg swings

refresh wednesday

For Wednesday, Apr 11

all:
1. mobility- leg swings + inverted hamstring
2. 5' abs + hurdle walkovers (3kSC-hurdle drills)
3. foot drills
4. easy running
women= 4-5 miles
mmd= 5 miles
men's distance= 8 miles
5. "light & fluid" 4 x 200m, r= 200j
6. handwalk w/ downward dog

tuesday's thermopylae

For Tuesday, Apr 10

NOTE WORKOUT TIMES
women @ 2:15pm / men @ 3:30pm

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 3 x 30m bound to 30m sprint
4. workout

a) (REVISED) mmd + w800
3 x 400m, r= 2' @ GP for 800
full recovery (8-12')
all out 350

b) women+m3kSC
7 x 800m, r= 1'

c) men's distance
3200 + 2 miles light running + 1600m

5. 2 miles cd + yoga stretching
(bring NUTRITION to jumpstart recovery!)

back to work monday

For Monday, Apr 9

Reminder:
6:45am - strength-training at COLISEUM
8:30am - strength-training at Wardlaw
+ 3-4 miles light running

all:
1. mobility- iron cross, scorpion
2. foot drills
3. quality distance run
women= 4-5 miles
mmd= 6 miles
men's distance= 8 miles
4. 4 x 120m ins & outs
(3kSC - light hurdle drills)
5. yoga stretching